El Freako: Staying North of Vag

[Clint]

great benching, heavy weight for some low reps, good effort there.

Pullups and Dips are both looking good, and nice reps on the bi and tri work.

nicely done Ben, whats your goal on bench?

 

[El Freako]

I'm just maintaining it at the moment. I need to do some shoulder rehab before I try to make any more huge gains. I can still push out 150kg without too much worry but my shoulder starts to hurt after too many sets. Once my shoulder's feeling stronger I think I'm going to start the Westside Barbell Method to get my total up to 600kg and then hopefully do a raw powerlifting comp before I head home to Oz next year.

 

[Clint]

sounds awesome, it'd be nice if you could get that bench up to 180kg before then

 

[El Freako]

sounds awesome, it'd be nice if you could get that bench up to 180kg before then

If my bench ever gets up to 180kg I will have officially reached "Epic" status.

 

[PrinceVegeta]

Strong session FReako!! of course 160kg is heavy on bench! i can berly squat that!! keep it up big boy!

 

[Bulkboy]

great benching, and very impressive pullups there freako

 

[Big_Guns_Lance]

Very impressive bench press there freako.

 

[El Freako]

Smolov Intense Squat Cycle - wk 3, day 1

Squats
3 x 105kg
3 x 120kg
3 x 140kg
5 x 5 x 155kg
Blasted them out of the water today, no problems like on Wednesday.

Hams/Abs

Superset
Leg Curl
2 x 8 x 70kg
8 x 65kg

Crunches
46 x
30 x (+ a few cheats)
20 x (+ a few cheats)

 

[PrinceVegeta]

Strong squats man!

 

[Samoan-Z]

Nice squats man, very nice.. a very sexy leg work out.

 

[Daniel Andersson]

Great squating Freako!
I like those Pullups also

 

[h0ke]

Great sessions Freak! Squatting looks cRaZy :methman:. Keep it up.

 

[Rocky]

Training smart and working around the shoulder and still the weight is damn good!

 

[El Freako]

Smolov Intense Squat Cycle - wk 3, day 2

Squats
3 x 105kg
3 x 120kg
3 x 140kg
2 x 3 x 165kg
The last 2 sets were hard but I probably could have done another 2 sets without any worry. I'm feeling really good about my squat strength because I'm able to go really deep with the heavy sets, pause and then power out without too much trouble. My form is excellent too. I recommend Smolov to anyone who wants to ace their squats.

Posterior Chain/Abs

Weighted Hyperextensions
3 x 10 x 20kg
I'm going to try some ghetto style reverse-hypers next week. They should be fun, not!

Superset
Decline Crunches
3 x 15 x 10kg
These hurt more than I remembered!

Weighted Knee Raises on Dip Bars
3 x 15 x 12.5kg
My allergies are playing up now causing me to sneeze constantly which is agony after an ab workout.

 

[Samoan-Z]

Very Very nice, I just... wow amazing gains bro.

 

[Lionheart]

Bench and squats looking strong bro.

 

[Big_Guns_Lance]

Your bench is incredible freako.

 

[El Freako]

I loosely followed the Westside ME Bench template today.

Bench Press
6 x 100
3 x 120
3 x 125
3 x 130
3 x 135
3 x 140
2 x 145
1 x 150
1 x 155
1 x 160 (I'm not totally certain on this one, the guy spotting me said he didn't help but he did touch the bar so I can't really count it as a true unassisted rep).
I started practising proper powerlifting bench style today. Planting my feet for leg drive then arching my back more than normal and digging my traps into the bench. It felt good but I sure as fuck need to stretch my hip flexors more after all these squats. They're fucking tight as!

Superset
A1. Weighted Chins
5 x 25kg
5 x 25kg
4 x 25kg
3 x 25kg
3 x 25kg

A2. DB Press
12 x 45kg
8 x 45kg
7 x 45kg
6 x 45kg
6 x 45kg

Superset
B1. Cable Tri-Pushdowns w/ Rope
10 x 36.25
10 x 36.25
10 x 36.25

B2. Shoulder Rehab (External/Internal Rotations)
2 x 15/2 x 15
2 x 15/2 x 15
Good session. I was happy to see my chest is still going strong while I've been concentrating on my squats. I'm going to do DE day on Thursday and see how that feels.

 

[PrinceVegeta]

Strong session man! lot benching going on!

 

[miamiracing]

daym bro u goin heavy as hell!!